Mango: Important Things To Know

Important Things To Know About Mango - A to Z Fruit & Veg

Origin

Mango trees have dark green leaves. There are over 400 different variety of known mangoes. Mangoes are usually juicy and contain a drupe at the core. Mango is a tropical fruit, they are native to South Asia, from where the “common mango” or “Indian mango”, Mangifera indica, has been distributed worldwide to become one of the most widely cultivated fruits in the tropics.

Health Benefits

There are many different kinds of mangoes that range in colour, shape, flavour and seed size. While the skin colour of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. They have a sweet and creamy taste and contain over 20 vitamins and minerals. They fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean your skin, and make the perfect snack. Here are 5 healthy reasons why you should be eating a mango every day.

  1. Skin and Hair: Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturised. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
    Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.
  2. Cures Anemia & Helps in Pregnancy: Mangoes are rich in iron, which makes them beneficial for people suffering from anaemia. A regular, moderated intake can help eliminate anaemia by increasing the red blood cell count in the body.
    Mangoes are also very beneficial for a pregnant woman since the iron requirements during pregnancy are extremely essential. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangoes. The taste buds during pregnancy usually lose some of their sensitivity, so mangoes will surely prove to be the delight of your day, for more than just its health benefits.
  3. Bone health: Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.
  4. Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.
  5. Slows the Signs of Aging: Mangoes contain high amounts of vitamin A and vitamin C, which both help to produce collagen proteins inside the body. Collagen helps to protect blood vessels and the body’s connective tissues, thereby slowing down the skin’s natural a
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Important Things To Know About Mango - A to Z Fruit & Veg

Nutritional value

Water – g 83.46
Energy – kcal 60
Protein – g 0.82
Total lipid (fat) – g 0.38
Carbohydrate, by difference – g 14.98
Fibre, total dietary – g 1.6
Sugars, total – g 13.66

Minerals

Calcium, Ca – mg 11
Iron, Fe – mg 0.16
Magnesium, Mg – mg 10
Phosphorus, P – mg 14
Potassium, K – mg 168
Sodium, Na – mg 1
Zinc, Zn – mg 0.09

Vitamins

Vitamin C, total ascorbic acid – mg 36.4
Thiamin – mg 0.028
Riboflavin – mg 0.038
Niacin – mg 0.669
Vitamin B-6 – mg 0.119
Folate, DFE – µg 43
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 54
Vitamin A, IU – IU 1082
Vitamin E (alpha-tocopherol) – mg 0.9
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 4.2

Lipids

Fatty acids, total saturated – g 0.092
Fatty acids, total monounsaturated – g 0.14
Fatty acids, total polyunsaturated – g 0.071
Fatty acids, total trans – g 0
Cholesterol – mg 0

Amino Acids

Other

Caffeine – mg 0

Footnotes

  1. “Values based on analyses of Tommy Atkins Keitt Kent
  2. “Mean value contains data based on the analysis of 5-methyltetrahydrofolate plus total folate determined microbiologically.”

Source: Organic Facts, Medical News Today, Health Impact News, USDA